What’s up Heat Fam! It’s Coach Seth back with your workout of the week. This week I have a simple but effective workout for you that is going to be all compound movements. Don’t be afraid to get heavy with it. We aren’t doing this workout trying to get hella thicc. We are trying to build a strong foundation no matter your fitness goals.

Equipment: Barbell, Bench, Dumbbells


30 Walking Lunges

30 Arm Circles (30 Forward, 30 Backward)

30 Sit-ups

30 Pushups

30 Squats


Now that we have some blood moving let’s get it started. Make sure before you start with the sets I have programmed, you warmup with a set or two that is lighter. Today we are going to be working for 6 reps of everything, so don’t be afraid to go heavy. You’ll do 3 sets of an exercise before moving on.

Barbell Back Squat

Barbell Shoulder Press


Barbell Bench Press

Split Squat (ea side)

Barbell Row